2/9/17 CF

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Sumo deadlift high pull

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Shoulder Press (10-7-5-3-3-3-3)

EOMOM as a group. Warm-up sets are built in. If you can do HSPUs, see below.

Handstand Push-ups (10-15 reps EOMOM 14 minutes)

WOD

Metcon (3 Rounds for reps)

3 Rounds of the following for total reps:

– In 4 minutes, complete the following:

Row 500m

As many box jumps as possible in remaining time, 24″/20″

Rest 3 minutes between rounds. Step-ups not allowed for Rx.

*Scaled/Masters – step ups are allowed. Rx+ 30″/24″


2/8/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Deadlift (12 minutes to work up to heavy set of 3)

WOD

DUs/Sit-ups/Lunge jumps (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double unders

20 Abmat sit-ups

10 Lunge jumps

*Scaled/Masters 50 singles/15 Sit-ups/7 Air squats. Rx+ 30 UB DUs, 15 TTB, 6 Reverse lunge steps, 185#/125# (front rack position, no racks)


2/7/17 Masters

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Weightlifting

Deadlift (5-5-3-3-1-1-1-1)

Work up to a heavy single.

Metcon

Metcon (Time)

10-9-8-7…3-2-1 Burpees

2-4-6-8…16-18-20 Sit Ups

Alternate between Burpees and Sit Ups until all reps are complete. Burpees are done on one side of the gym, Sit Ups on the other.


2/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

WOD

DB Thrusters/Burpees (Time)

21-18-15-12-9-6-3 rep rounds for time of:

DB Thrusters, 50#/35#

Burpees

*Scaled/Masters 35#/20#. No Rx+ option, just go AFAP.


2/6/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Clean and Jerk (1 Rep EMOM for 10 Min)

WOD

Row/Pull-ups/Clean & Jerks (Time)

For time:

500m Row

50 Pull-ups

5 Clean & Jerks @ 80% of above.


2/4/17 Masters

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Pull up/RDL/DU/OHS (AMRAP – Rounds and Reps)

With a partner, in 20 minutes complete as many rounds and reps as possible of:

50 Pull Ups or Ring Rows

50 Romanian Deadlifts

50 Double Unders and/or 100 Single Unders

50 Overhead Squat
Only one partner works at a time, while the other partner rests. Use same bar for RDL and OHS.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


2/4/17 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Rows/Power cleans/Bar Over Burpees/Rope climbs (AMRAP – Rounds and Reps)

AMRAP 20 Min:

40 Cal Row

30 Power cleans, 135#/95#

20 Bar over burpees

10 Rope climbs, 18’/15′

*Scaled/Masters 95#/65# & 50 jumping pull-ups for rope climbs. Rx+ 185#/135#


2/3/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Handstand Walk (practice)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaled/Masters 7 dips/push-ups, 35 Wall balls 20#/10# to 9′ target, 150 singles.


2/2/17 Masters

CrossFit Roselle – Masters

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

WOD

Metcon (Time)

3 Rounds for time of:

20 Cal Row

10 Clapping push-ups

20 Lunge jumps

10 Quick feet each foot

*All out efforts. Rest 3 minutes between each round.


2/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Bench Press (10-8-6-4-3-3-3-3)

EOMOM as a group. Get the work done in the time allotted. Use spotters for the heavy sets.

WOD

Quick Feet/KB Swings/Box jumps (10 Rounds for reps)

EMOM 10 Minutes:

10 Quick feet (5 each foot)

10 KB swings, 55#/35#

5 Box jumps, 24″/20″

*Go until you no longer get the work done or 10 min, whichever comes first. If you make it 5 or less rounds, do 50 burpees. If you make it 6-9 rounds, do 25 burpees. If you make it the full 10 rounds, no penalty. Scaled/Masters 7 KBS 45#/25#, 3 BJ or step-ups. Rx+ 75#/55# and 30″/24″.